PHASE 3: 30-Day Advanced HIIT Challenge – Day 27
Narrative: (Duration – 85:00 mins) → My Run Log
Approximately 7,200 Punches and 120 Push-ups – I have never done any workout like this before; arms are about to fall off, traps are burning – the Body is definitely at War! Specifics: Did Power Burn HIIT movements as indicated below (55:00 mins) – I worked out at level 1 for this series doing 10 rounds, but I doubled up on push-ups. Afterwards I moved on to 30 mins on the Elliptical – 18° incline/80-85 RPM/Resistance-1. Motivational music – This was a disaster today. Started working out with Cheyenne, so the music had to be appropriate, and just couldn’t get a good flow. I ended up listening to some crap and then coming back to my “Super Twerk (RockMyRun)” mix once Cheyenne was finished and left. Scroll down to check it out. That’s it for today – 3 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN | ||||||
1 | 2 | 3 | 4 | |||
DAY 27 | Smoke Ham & Turkey Sandwich ✅ | Rice & Beans ✅ | – will update | – will update |
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE | ||||||
D25 – 1&1 Workout ✅ | D26 – Jacks ✅ | D27 – Power Burn ✅ | D28 – Another Hot Landing | FREE | ||
Fly Steps: 60sec/1/3 | Jacks: 120sec/1/10 | Push-ups: 4 x 2 x 10 | Squats: 20sec x1x15 | FREE | ||
Toe Tap Hops: 60sec/1/3 | Exercise 2 | Punches: 40sec x 6 x 10 | Jumping Squats: 20sec x1x15 | FREE | ||
Lunge Step Up: 60sec/1/3 | FREE | |||||
High Knees: 60sec/1/3 | FREE |
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0
Total Calories: 2649
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 91.94 (88.19 + 3.75) miles (Goal 90 / +1.94 over)
Total Calories: 47,509 (44,860 + 2649) (Goal 37,000/ +10,509 )
WORKOUT MIX OF THE DAY–
Super Twerk (RockMyRun) – Stop automated music at bottom of browser and “Click Graphic below”
WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER. ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY!
- The Twerk Out Various 44:19
- Hustle Hard Various 1:04:00
- Club Cardio Summer Various 2:00:49
- Blazin (RockMyRun) Various 1:00:22
- Super Twerk (RockMyRun) Various 02:00:49
- Workout Madness 3 (HipHop MegaMix) Various 01:49:14
- Workout Madness 4 (HipHop MegaMix) Various 01:29:21
- Workout Madness 5 ( HipHop MegaMix) Various 01:03:03
- Workout Madness 6 (HipHop MegaMix) Various 01:49:51
- Workout Madness 7 (HipHop MegaMix) Various 01:27:59
- Guru's Jazzmatazz Vol. 1 (Experimal Fusion) Baldhead Slick 44:15
- Guru's Jazzmatazz Vol. 2 (The New Reality) Baldhead Slick 71:59
- Guru's Jazzmatazz Vol. 3 (Streetsoul).mp3 Guru - Baldhead Slick 62:32
- Guru's Jazzmatazz Vol. 4 (Jazz Messenger) Guru - Baldhead Slick 56:02
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE | ||||||
D21 – Skier ✅ | D22 – Rocky ✅ | D23 – Power Burn | D24 – Total Burn | FREE | ||
Skiers: 30sec/1/10 | Jab + Jab + Cross: 180sec/1/10 | High Knees: 30sec/2/10 | Side Leg Raises: 30sec x1x15 | FREE | ||
Skier Hops: 30sec/1/10 | Exercise 2 | Jumping Lunges: 30&15sec/2/10 | Speed Bag Punches: 30sec x1x15 | FREE | ||
Reverse Skier Lunges: 30sec/1/10 | FREE | |||||
Skier Half Jacks: 30sec/1/10 | FREE |
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE | ||||||
D17 – Shredder ✅ | D18 – Combo HIIT ✅ | D19 – Power Burn ✅ | D20 – Total Burn ✅ | FREE | ||
High Knees: 20sec/1/10 | Toe Tap Hop: 40sec/1/10 | Push Ups: 4sec/2/10 | Side Leg Raises: 40sec x1x15 | FREE | ||
Climbers: 20sec/1/10 | Speed Skater Slide: 40sec/1/10 | Side Arm Raises: 60sec/1/10 | Side-to-Side Chops: 20sec x1x15 | FREE | ||
Basic Burpees:20sec/1/10 | Raised Arm Circles: 60sec/1/10 | FREE | ||||
FREE |
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE | ||||||
D13 – Burn Baby Burn ✅ | D14 – Hopper ✅ | D15 – Flappy Bird ✅ | D16 – Stepper ✅ | FREE | ||
Jumping Jacks:180sec/1/5 | Hops: 30sec/1/10 | Side Arm Raises: 30sec/1/10 | Knee Strikes: 40sec x1x15 | FREE | ||
Side-to-side Single Leg Hop: 30sec/1/10 | Raised Arm Circles: 30sec/1/10 | Reverse Lunges: 20sec x1x15 | FREE | |||
Half Jacks: 30sec/1/10 | Speed Bag Punches: 30sec/1/10 | FREE | ||||
Side-to-side Hop: 30sec/1/10 | Overhead Punches: 30sec/1/10 | FREE |
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE | ||||||
D9 – Double Burn ✅ | D10 – Blade Runner ✅ | D11 – Move It Move It ✅ | D12 – Total Burn ✅ | FREE | ||
Jumping Jacks: 30sec x 2 x 10 | High Knees: 80sec x 1 x 12 | Lunge Step Ups: 20s/1/10 | Side Leg Raises: 40sec x1x10 | FREE | ||
Plank Jacks: 30sec x 2 x 10 | Butt Kicks: 20s/1/10 | Knee Strikes: 20sec x1x10 | FREE | |||
Cross Climbers:20s/1/10 | FREE | |||||
FREE |
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE | ||||||
D5 – Burn Baby Burn ✅ | D6 – Fireworks ✅ | D7 – Power Burn ✅ | D8 – Hot Landing | FREE | ||
Burpees: 20sec x 3 x 5 | Jumping Jacks: 20sec x 1 x 10 | Push-ups: 6 x 2 x 10 | Squats: 20sec x1x10 | FREE | ||
Burpees: 40sec x 3 x 5 | Jumping Lunges: 20sec x 1 x 10 | Punches: 20sec x 6 x 10 | Jump Squats: 10sec x1x10 | FREE | ||
FREE | ||||||
FREE |